Coaches intent: Our strength component today athletes will be working high volume deadlifts. We will be working at 70% of our 3rm deadlift that we completed last year. Athletes should be completing all reps unbroken.

Coaching the Movement: Athletes should set their body tight before sending down to the bar. Lock in the lats, midline and spine. Hinging at the hip then bending from the knee. Gripping the bar and pulling from the ground keeping the bar close to the legs the whole way up. Hips and shoulders should rise at the same time to the knee, then drive through from the knee to the hip with the glutes. Returning the bar down athletes should maintain straight legs to the knee, then passing the knee and bending.

WOD Brief: Our couplet for today consists of heavy thrusters and bar muscle ups. Athletes will need to break this work up. A nice way to do this would be into 3 short sharp sets for both the thrusters and the muscle ups. Athletes must be patient with their thrusters until they are at full extension to generate the most amount of power through the bar.

Strength Brief: Athletes have a 10 min emom which will lead nicely into our workout. We are doing doubles of a push press at 75% of their 1rm jerk. The stimulus of this push press work is to be touch and go reps. We want to make sure athletes are still dipping straight through both reps. when bringing the bar back to the shoulders, brief athletes in cushioning the bar with the knees and then exploding into the next rep.

Coaching the Movement: Make sure athletes are dipping vertically, maintaining a high front rack position throughout both reps. Exploding out of the dip snapping knees back squeezing the glutes and pressing the bar off the shoulders tooverhead. Once the bar is overhead, athletes need to press their head back through their arms.

Athletes have a single modality workout, where we are completing 3 touch and go clean and jerks EMOM for 15 minutes. If athletes fail a rep that round will not count. Athletes will score thisworkout by total weight moved.

Movement Brief: Athletes have 5xME sets of strict pull ups. We will be resting 90 seconds between each ME set.

Coaching the Movement: Maintaining a hollow body, athletes should do a scap pull up to activate the lats and then complete their set. Pulling down on the bar with the elbows breaking forward and then pulling back to get the chin above the bar.

WOD Brief: Athletes have 5 rounds with a relatively tight time cap. We are looking for athletes to complete this work in as large sets. We should look for athletes to rest little between sets and between movements.

Strength Brief: Today we are doing front squat doubles for 8 rounds. Athletes will be completing these reps every 2 mins. These are heavy front squats, we are working at 90% of 1rm. If this weight is too heavy for some athletes, by all means allow athletes to scale this weight to be able to complete all reps. We are looking for athletes to avoid failure.

Coaching the Movement: Maintaining a high front rack position bracing the midline tight, initiating the squat with hips going back first. We are looking to tuck the hups under the spine and then initiate with hips going back and down.

WOD Brief: This workout is 1 round for time. Athletes have 100 DU, 50 wall balls and 25 HSPU. This is a sprint workout, athletes will finish extremely fast. When coaching this workout, set goals for people. The competitive athlete should look to complete all this work unbroken. For the non competitive athlete give them volume targets of reps to complete for each movement. They should not rest until they have reached their target set

Strength Brief: Today we are completing 3 power snatches every 90 seconds working around 65% of their 1rm snatch. These are not full snatches, so we are looking for athletes to complete all these reps unbroken touch and go.

Coaching the Movement: At setup, shoulders above the hips hips above the knees. Hips and shoulder rise at the same time up to the knee. Hips will explode through and have contact with the bar. They will look to shrug and pull with the elbows and punch out and catch the bar with fully extended arms in a quarter squat.

WOD Brief: Athletes have a short sprint workout of 2 rounds with overhead squats and pull ups. Athletes should look to push the run hard, and complete all extra work unbroken or as in large sets as possible. Athletes need to make sure they are maintaining active shoulders throughout the overhead squats to avoid internal rotation and uncomfortable positioning of the shoulders.

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